Mountain Heart Wellness

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Mountain Heart Wellness

Mountain Heart Wellness provides children, teens, and their caregivers the emotional literacy skills Be well,
Traci

“Kids do well if they can.” - Ross Greene

I believe in this mantra with every fiber of my being. If a kid is not doing well, it is because they lack the skills needed to tackle whatever obstacle it is they are trying to overcome. I am passionate about building relationships as the foundation to cultivate a safe space of authentic learning to occur. Within this safe space, kids are able to quiet the distractions of life and connect to their hearts and minds, explore new ways of being, and feel empowered to make change. I have a Master of Science and Certificate of Advanced Graduate Studies in School Psychology. I am also a certified Mindfulness Based Stress Reduction for Teens Trainer and Yoga Teacher. I have experience working with young people with a range of challenges including learning differences, mental health disorders such as anxiety and depression, substance use challenges, self-harm behaviors, executive functioning challenges that arise from disorders such as ADHD and Autism, as well as those looking to develop more positive coping skills to navigate the stress they encounter in life. I am well versed in psychoeducational assessments and evaluations, as well as the laws and regulations public education settings are required to follow. It is critical to me that every single student is afforded an equitable opportunity for learning, while being treated with kindness and dignity. I strive to be culturally sensitive & operate from a person-first perspective. I am solution-focused and holistic in my approach when working with my clients. I operate from a wellness-based perspective, and enjoy connecting with people outside as much as possible. Please reach out if you think you or your child may benefit from working with me. I am happy to answer any questions you may have, as well as have a free, initial consultation to see if we are a good match. In the meantime, I wish you peace and joy in this very moment.

02/22/2026

I recently completed my Integrative Somatic Practitioner training, and my heart feels so full! 💛

Learning new ways to support healing has brought a deeper sense of calm to my own nervous system. I’m honored to bring these practices into the work I share with you all.

Stay tuned, friends. More to come!

02/19/2026

My friends! 💛 Learning to notice what’s happening in your body before you reach the point of irritability, exhaustion, or overwhelm is one of the most powerful ways to support your nervous system.

Practicing regular body check-ins may seem like a small habit, but they can have a huge impact on how you move through your day.

If you can, let this be your gentle reminder to pause for a moment and see what your body might be asking for right now.

02/14/2026

💚 So much of what shapes a family are the ordinary patterns we repeat every day. Our kids are always studying us, watching how we treat each other, how we show care, or how we return after difficult moments.

😌 It makes me more mindful of the energy I bring into our home, knowing that what feels small to me is often what sticks with them. I invite you to reflect on the little habits your kids might be picking up too, especially the ones you didn’t even realize you were teaching.

Oh! And Happy Valentine's Day, friends. 💗

02/07/2026

So many of us pour so much love and energy into everyone around us. This class is a chance to give a little of that care back to yourself, slow down, breathe deeper, and reconnect with your body in a supportive space. 💛

If you’ve been craving time to move, reset, and simply be, we’d love to have you with us!

🧘‍♀️Yoga Flow for Women
📅 Tuesday, February 10th | 6:30–8pm
📍 Mind & Body Wellness Center, Amherst, NH
🔗 Register at mountainheartnh.com

02/02/2026

🌿 Family life has its own rhythm, and much like the seasons around us, it naturally shifts and changes pace. Some weeks are jam-packed and busy, while others feel slower and a little more spacious.

🤍 Mindfulness is an important practice to me, but what that looks like changes too. Maybe I can’t go for a run, but I can take a few intentional breaths. Maybe I can’t read a whole chapter, but I can glance at a few pages. Routines are important, but so is flexibility, and I’ve stopped expecting our days to run the same way all year long.

🌊My older daughter recently told me my nickname would be Cheetah, because I am always rushing around. This hit me like a tidal wave🤦🏻‍♀️ kids are mirrors, and they certainly keep us honest and grounded to what is actually happening, not what we hope to happen.

🐢I thought I was already moving mindfully as a mom. And while I know part of this reflection on her part is coming off of the heels of multiple conversations about feeling rushed when we actually do need to go somewhere…. And she and her sister get distracted when they are supposed to be getting ready. I also know that I can do even more to shift my response to their experience. Because I don’t want to be a cheetah mom. I want to be a wise tortoise mom.

01/29/2026

When the days get full, self-care is usually the first thing to fall off the list. There’s always another task to finish, another place to be, and before I know it I’ve been running on autopilot and completely forgetting there’s a whole body underneath me that needs care too 🤍

🧘‍♀️That’s why yoga has become such an important anchor for me. It helps me release tension I didn’t even realize I was holding, and every time we gather, I’m reminded I’m not the only one carrying that weight.

📍Give yourself space to let go and join us at our next Slow Flow Yoga Breath & Sound Workshop, 1/29 from 6:30-8pm.

01/26/2026

❄️ If you are living in the NH area, I hope you have been enjoying this epic amount of snow!

⛄️ For a long time, I always felt like this season was something to get through while waiting for the warmer months to return, but I’ve learned that just “getting through it” does not work for me.

💚What I found to be the most supportive is leaning into the energy winter invites. Taking more naps. Wearing more layers so I feel like I am getting hugged all day. Getting creative with winter crafting. Embracing the darkness, while also enjoying the soft glow of a candle flame. Playing board games as a family. Snuggling under a warm blanket and reading together.

✨This season may ask for heavier layers and a slower start; I may be inside a bit more than I would normally like to be. But slowing down and embracing the wisdom the more than human world models for us … these practices feel incredibly restorative to my mind, body and soul.

01/23/2026

Asking for help doesn’t come easily to me. For a long time, I refused to do it. I found comfort in being able to rely on myself. I thought it meant I was “strong” to not need anyone else.

Now I know better. Thanks to so many lessons (so, so, so many lessons) and wise teachers along my path (shoutout to Brene Brown for paving the way for all of us vulnerability Vikings) I still don’t find it easy to ask for a favor or help.

But I do it anyways. Because I want the connection. I want to be a person who people lean on. And in order to do that, I have to be willing to lean on others. To ask for help. To be vulnerable.

I have a dear friend who has a lovely little cottage in Maine that she has offered to me multiple times. So I finally took her up on it to celebrate my husband’s birthday with a night away for just the two of us. Not easy to do at this phase of life, but oh so valuable.

We walked in the woods. We got lost in the best bookstore. We sat in silence together. We sweat in the most incredible sauna. We talked about goals and birthed business ideas for both of us. We got silly. We barely did any dishes. It was epic.

01/21/2026

🎨 What I’ve found to be such a powerful tool when I’m feeling mentally overloaded or stuck in my head is a creative focus!

But the key with these kinds of activities is how you approach them. Allow your mind to roam freely and release the pressure to do it “right.” Color outside the lines. Switch colors halfway through. Leave it unfinished if you notice yourself getting frustrated with making it perfect!

Activities like these are meant to give your nervous system some breathing room and help your mind loosen its grip, not take on anything more. Sometimes support really does look like letting yourself enjoy the process, exactly as it is.

💛 Which of these have you tried, or are planning to try?

01/18/2026

Next month I’ll be landing in Costa Rica… and you could be too 🌴

I’m so excited to be hosting two separate retreats:

✨ Balanced Bliss & Sacred Waves in Jacó - happening during February school vacation for you NH friends looking for a tropical getaway. This is a family friendly retreat!

🌿 Root to Rise EmpowerHER Retreat in the Chirripó Mountains

Between these two retreats, we’ll be

🐎 Horseback riding to a waterfall
🧘‍♀️ Guided wellness workshops, yoga, and mindfulness circles
🥗 Enjoying daily nourishing meals
🏄‍♀️ Choosing optional adventures like surf lessons & hiking through the rainforest
🍫 Chocolate tastings
💆‍♀️ Spa treatments
✈️ Included airport transfers
🌊 And more!

If you’re still here reading this, that might be your sign 😉

For all my late birds, this is your moment! We still have a few spots available. DM me for more information or visit mountainheartnh.com for more details!

01/15/2026

🌀✨ In 2026, movement for me looks like choosing what actually supports my nervous system and body in the moment, whether that means a full yoga practice, a slow stretch on the floor, a walk outside to reset my brain, or simply noticing when my body is asking for rest instead of more effort.

My friends, let this year be one where you respond to yourself with a little more care and a little less judgment, where you give yourself permission to explore what truly grounds you, steadies you, and helps you feel more at home in your body!

Not sure where to start? 😉 Join our next sessions of Somatic Yoga For Women where you’ll receive individualized guidance in a safe, supportive space that honors your unique pace and needs.

🧘‍♀️Find more details on our website at mountainheartnh.com

Address

104 New Hampshire Route 101A
Amherst, NH
03031

Website

https://www.mountainheartnh.com/

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